WOD

Workout of the Day 2017 seconds as many rounds as possible 20 calorie row 17 wall ball shots (#20/#14) 20 double unders 17 sumo deadlift... Read More

Pre WOD Every minute on the minute for 10 minutes Even minutes: 3 deadlifts Odd minutes: 30 double unders Workout of the Day 7 rounds... Read More

Pre WOD Every 2 minutes on the minute for 10 minutes 5 push press Workout of the Day For time 30-25-20-15-10-5 Calorie row Russian kettlebell... Read More

Pre WOD 100 perfect hand release pushups *every break do 5 strict pullups Workout of the Day Alternating tabata -squats -jumping squats -lunges -jumping lunges

Pre WOD Every 3 minutes on the minute for 15 minutes 3 back squats Workout of the Day For time 15 power snatches (#75/#55) 30... Read More

Workout of the Day “12 Days of Christmas WOD” For time 1 rope climb 2 DL’s 275/185 3 manmakers 40/25 4 burpees 5 C2B pullups... Read More

Pre WOD Close grip bench press 5 X 7 Workout of the Day In 15 minutes, climb as far up ladder in reps as possible... Read More

Pre WOD Deadlift 12-9-6-3-6-9-12 Workout of the Day 15 minutes as many rounds as possible 6 box jumps (24″/20″) 12 kettlebell snatches (24kg/16kg) 36 double... Read More

Pre WOD Bent over double dumbbell row 5 X 10 Workout of the Day For time 500 meter row 50 pushups 400 meter row 40... Read More

Pre WOD 4 rounds for quality 10 weighted good mornings 10 barbell weighted situps Workout of the Day 3 rounds 5:00 AMRAP 5 DB squat... Read More